Rusty’s Monday Morning Circuit

Preamble:

We had the biggest group we’ve ever had at BadApple (other than for Sprocket’s 50th birthday celebration).  We had an FNG as well.  The group is growing!

Warm-O-Rama:

Mosey’d from the flag, across the street to the gazebo.  We circled up.

Weed Picker x 10

Hillbilly x 15

Toy Soldier x 10

Mountain Climbers x 15

Mosey’d back to the flag, stopping 3 times for a set of 5 burpees each time.

The Thang:

Partner up.  We have 5 circuits.  The plan is for 3 rounds.  Between the circuits, each group will

1. Bear Crawl once around “the turnaround”
2. Mosey to the bleachers, do 10 step-ups (single count)
3. Run around “the turnaround”

Circuit 1 – 45 lb. Plate

1. Chest Press
2. Overhead Press
3. Deadlift

Circuit 2 – 25 lb. Plate

1. Bus Drivers
2. Plate Crunches (Big Boys w/Plate)
3. Squat Reaches

Circuit 3 – 35 lb. Plate

1. Rows
2. Skull Crushers
3. Bow Ties

Circuit 4 – Kettlebells

1. Swings
2. Clean & Press
3. Halo’s

Circuit 5 – 25 lb. Plate

1. Overhead Squats
2. Good Morning’s
3. Shoulder Raises

COT:

We named our FNG Lil’ John.  Another transplant from Michigan.  We said a prayer for all those involved in going back to school (students, teachers, administrators, bus drivers, etc.).

Naked-Man Moleskin:

Great job this morning boys!  Everyone pushed themselves to the max.